DAY 1 ARMS

Barbell Curls- 4x6
Preacher Bench curls- 4x6
Seated Hammer Curls- 4x6
Close Grip Bench Press- 4x6
Skull Crushers- 4x6
Dips- 4x6

DAY 2 LEGS

Squats- 4x6
Leg Curls- 3x8
Leg Extensions- 3x8
Calf raises- 4x12
Lounges- 3x8

DAY 3 CHEST & SHOULDERS

Dumbell Bench Press 4x6
Dumbell Incline Bench Press- 4x6
Barbell Bench Press- 3x8
Lateral Raises- 4x6
Military Press- 4x6
Front Raises- 4x6

DAY 4 BACK & TRAPS

Chin-ups- 4x6
Deadlifts- 4x6
One Arm Bent Over Rows- 4x6
Dumbell Shrugs- 4x15
Barbell Smith Machine Shrugs- 3x10

DAYS 5 & 6- REST

DAY 7- REPEAT

I lift at school, so therefore I cant lift on the weekend.

Is there really a problem with doing chest and shoulders on the same day?

BTW Im a high school student, and im not on a.s.

monday - legs/abs
wednesday - chest/shoulders/tris
friday - back/bis/forearms

again, 6-10 sets per body part is good. go closer to 10 sets for the bigger body parts (legs, chest, back) and closer to 6 sets for the smaller stuff (bis, tris), especially if you're doing a 3 day split similar to one of these.

Monday: Chest
Bench Press 3x4-6
Incline Dbell press 2x4-6
Decline Dbell press 2x4-6
flies 2x4-6

Tuesday: Biceps/forearms/abs
Straight Bar curls 2x4-6
Alt Dbell curl 2x4-6
Cable curl 2x4-6
Wrist curls 3x4-6
Super crunch 1k 2x10-12
crunches 2x30

Wed: Legs
Squats 3x4-6
45 leg press 2x4-6
Stiff Leg Dlifts 2x4-6
Hack calf raise 2x8-10
45 calf raise 3x8-10

Thurs: Shoulders/triceps
Dbell press 3x4-6
Military press 2x4-6
Lat raises 2x6-8
Skullcrushers 3x4-6
pushdowns 2x4-6
kickbacks 1x6-8

Fir: Back/abs
rows 2x4-6
Bbell bent rows 2x4-6
Wide grip pull downs 2x4-6
low rows 2x4-6
Super crunch 1k 2x10-12
crunches 2x30

Day1:
Quads: Squats - 4 sets - 15/12/10/8
Legpresses - 3 sets - 12/10/8
Leg extension - 3 sets - 12/10/8
Hamstrings: SLDL - 4 sets - 15/12/10/8
Leg curls - 3 sets - 12/10/8

Day2:
Shoulders: Dumbbell shoulder presses - 4 sets - 15/12/10/8
Seated side rasie - 3 sets - 12/10/8
Singel arm cable laterals - 3 sets - 12/10/8
Rear deltoid machine - 3 sets - 12/10/8
Triceps: Close grip bench press - 4 sets - 15/12/10/8
Dips - 3 sets - 12/10/8
Pressdowns - 3 sets - 12/10/8

Day3:
Cardio: 30-45min
Abs: sam program as before

Day4:
Back: Chins - 4 sets - 15/12/10/8
Barbell rows - 3 sets - 12/10/8
Low pulley rows - 3 sets - 12/10/8
Barbell shrugs - 3 sets - 12/10/8
Calves: Standing calfraise - 4 sets - 15/12/10/8
Seated calf rasie - 3 sets - 12/10/8

Day5:
Chest: Incline bench press - 4 sets - 15/12/10/8
Flat dumbbell presses - 3 sets - 12/10/8
Machine flyes - 3 sets - 12/10/8
Incline cable flyes - 3 sets - 12/10/8
Biceps: Incline dumbbell curls - 4 sets - 15/12/10/8
Barbell curls - 3 sets - 12/10/8
Singel arm machine preacher curls - 3 sets - 12/10/8

Day6:
Cardio: 30-45min
Abs: sam program as before

Day7: start over on day 1

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"Pain, is just weakness leaving your body"

"...damn you for not giving my TEST" - Metallica

"After this show i'll be fat and happy again.....If i make it to the show...." - Lee Priest

"Lets put some weight on the bar.." - Shawn Ray

"IT DOESN'T MATTER" - The Rock

i would definatly lower the volume, 3 sets instead of 4 will be better IMO.

for arms i would drop the preachers for another compound exercise, cable curl, dumbell curl, etc.

it looks ok, on shoulder day i would drop the front raises. 3 sets of military press is enough for the front delts.

leg day is fine. maybe replace the extentions with leg press, and drop 1 set of squats.

back day also looks fine. the only thing i would change is, barbell shrugs instead of smith machine shrugs.

so drop the sets per exercise from 4 to 3, make the above changes...and you have a great routine.

good luck.

heres the breakdown for my bulking split

chest
back
rest
shoulders/traps
legs
arms
rest

heres my cutting split

chest/tris
legs
rest
shoulders/traps
rest
back/bi's
rest

hope that helps

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"The race is long... and in the end, it's only with yourself."

"The greatest risk is not taking one."